Zizindikiro zimapezeka mu selo makoma a zomera, kuphatikizapo zomera zomwe mumadya. Zizindikiro zimagwira ntchito ngati mafupa a zomera kuti athandize kusunga chomera ndi mawonekedwe. Mafibersi ndi abwino kwa anthu, komanso, koma chifukwa chakuti ali ndi zakudya zowonjezera. - Ndipotu, mavitamini a m'mimba sangathe kusokoneza monga chakudya, mafuta, ndi mapuloteni.
Popeza mitsempha sichikhoza kudulidwa, sichikhoza kuyamwa ngati zakudya zina, choncho imadutsamo m'mimba mwaching'ono.
Izi ndi zabwino chifukwa zimapangitsa kuti chiwerengerochi chikhale chochulukirapo, chomwe chimapangitsa kuti kukhale kosavuta komanso kumathandiza kukhalabe wathanzi. Matenda ena - monga diverticulitis, kudzimbidwa, ndi kusayeruzika - angagwirizane ndi kudya kochepa.
Kutsata zakudya zamtundu wambiri kungakuthandizeni kuchepa thupi . Mwinamwake chifukwa chiwopsezo cha zakudya zam'mwamba chimakuthandizani kuti mukhale ndi nthawi yaitali.
Zida zamakono zimathandizanso kuti thupi likhale ndi thanzi labwino chifukwa mabakiteriya amzathu omwe amakhala mumtundu wanu amakolola mitundu yambiri ya mafinya, zomwe zimapanga mafuta ochepa kwambiri omwe amathandiza kuti matumbo apitirize kukhala wathanzi. (Mwatsoka, imayambitsa mapangidwe a m'mimba - koma pali njira zothetsera vutoli).
Kuyika Zophatikiza - Zosungunuka ndi Zosasuntha
Njira imodzi yosankhira fiber ndiyomwe imawonongeka mosavuta m'madzi. Mafinyumu amadzimadzi amasungunuka m'madzi, omwe amathandiza kuchepetsa zitsulo, zomwe zimapangitsa kuti zikhale zosavuta kuchotsa thupi. Mafuta amchere amapezeka mu oats, zipatso za citrus, maapulo, balere, psyllium, mbewu za fulakesi nyemba.
Mafuta osapangidwe amapezeka mu mbewu zonse, mtedza, chinangwa cha tirigu ndi masamba. Izi zimapangidwanso m'madzi, kotero zimathandiza kusuntha zakuthupi kupyolera mu colon mofulumira pakuwonjezereka kuchuluka kwa chinsalu. Izi zingakhale zothandiza kwa anthu omwe amavutika ndi kudzimbidwa kapena kusadziwika. Kudya zakudya zamtunduwu kumachepetsanso chiopsezo cha shuga.
Kodi N'chiyani Chimachititsa Kuti Zinthu Zizikhala Zambiri?
Zakudya zam'thupi zimaphatikizapo kuphatikizapo maselo, hemicellulose, lignin, pectin, chitin, chingamu, beta-glucan, ndi njala zosagonjetsa. Pano pali kuyang'ana pa chigawo chilichonse:
Cellulose ndi Hemicellulose
Malasilasi ndi mankhwala osakanikirana ndipo angagwiritsidwe ntchito ngati mitsempha yogwira ntchito. Malasilosi amakhala akutalika mobwerezabwereza maketoni a mamolekyu a shuga ndipo amapezeka ngati chigawo chachikulu mu selo makoma a zomera.
Mabakiteriya m'kati mwa m'mimba mwanu sangathe kuyaka bwino mapulogalamu, choncho ntchito yaikulu ya mapulogalamu ndi kuwonjezera kuchuluka kwa chinyezi ndi kuchepetsa nthawi yomwe zimatengera kuti nyamayi zidutse mu colon. Zakudya zomwe zili ndi mapulogalamu ambiri a mapulogalamu monga rupi, nyemba, mtedza, nandolo, mizu, kabichi ndi zikopa za apulo.
Hemicellulose imapezeka mu bran, mtedza, nyemba ndi mbewu zonse. M'malo mongunjika maunyolo (monga celulo), hemicellulose ikhoza kukhala ndi maunyolo ndi nthambi. Chifukwa cha kusiyana kumeneku, ma hemicelluloses amatha kusungunuka m'madzi, ndipo ena amakhala osasungunuka, komanso mitundu ina imayaka ndi mabakiteriya pamene ena sali.
Lignin
Lignin ali ndi nthambi zambiri za mankhwala otchedwa phenols osati ma molekyulu. Phenols panopa akuphunziridwa ndi zotsatira zosiyanasiyana zaumoyo kuphatikizapo antioxidant zochita.
Lignin salowerera m'madzi ndipo imasungunuka ndi mabakiteriya amzake. Mafakitale a zamasamba ndi mbewu zakuda, tirigu, ndi mabulosi.
Pectin
Ngati munapanga jams kapena jellies kunyumba, mwinamwake munagwiritsa ntchito pectin kuthandiza gel wanu chipatso. Pectin ndizitsulo zina zosungunuka m'madzi zomwe zimapezeka muzipinda zazitali za zomera. Koma sizimapangitsa munthu kukhala wothandizira bwino chifukwa chokonda mabakiteriya omwe amamukonda kwambiri mumatumbo anu kuti amve, kotero kuti pangŠ¢ono pang'onopang'ono. Pectin amapezeka m'maapulo, masamba, mtedza ndi zipatso za zipatso.
Chitin
Chitin ndi ofanana ndi cellulose chifukwa imasungunuka m'madzi, ndipo imakhala ndi maunyolo a shuga.
Koma imakhalanso ndi amino acid, yofanana ndi mapuloteni. Chitin imapezeka osati zomera zokha komanso m'matenda a tizilombo komanso zipolopolo za zipolopolo.
Ziphuphu
Nsomba zimasungunuka m'madzi zomwe zimasungidwa ndi zomera zikawonongeka. Nsomba zimagwiritsidwa ntchito popanga zakudya monga zowonjezera komanso opanga gelling. Zitsanzo za nsanamira zimaphatikizapo chingamu, carob, chingamu, Araamu ndi xanthan.
Beta-glucan
Beta-glucan ndi zakudya zosungunuka m'madzi zomwe zimapezeka mu oats ndi balere, ndipo nthawi zambiri zimagwiritsidwa ntchito ngati zitsulo komanso zimaphatikizidwa ku zakudya. Mankhwala a mtundu wa Beta asonyezedwa kuti achepetse mitsempha ya cholesterol komanso kuthandizira kuchepetsa shuga ya magazi.
Nyenyezi Zotsutsa
Sitima yosamalidwa kwenikweni ndi wowuma , koma imayesedwa kuti ndifiber chifukwa amylase - puloteni yomwe imathyola wowonjezera m'magulu amodzi - samagwira ntchito yotereyi. Mtedza wosamalidwa ukhoza kukhala wowuma womwe umagwidwa mu selo makoma a zomera kapena ukhoza kupangidwa pamene ukuphika kapena kukonza chakudya.
Chabwino - Ndili ndi Fiber Zambiri Zomwe Ndikufunikira?
Malingana ndi Institute of Medicine:
Ndalama zoyenera kuti anthu azaka 50 zakale ndi zazing'ono azidya zimakhala pa magalamu 38 kwa amuna ndi 25 magalamu azimayi, pomwe amuna ndi akazi oposa 50 ali ndi magalamu 30 ndi 21 patsiku, chifukwa cha kuchepetsa zakudya.
Kodi mukuyenera kudandaula za kupeza mitundu yosiyanasiyana ya fiber? Mwinamwake ayi. Malingana ngati mudya zakudya zamitundu yambiri monga mbewu, mtedza, nyemba, zipatso, ndi masamba, mumakhala ndi zinyontho zambirimbiri zosasungunuka komanso zosasungunuka.
O, ndikukumbukira kuti ndinanena kuti zida zina zingayambitse gasi? Anthu omwe ali ndi zakudya zochepa zamakono amatha kuonjezera kudya kwawo kwapakati pang'onopang'ono chifukwa zakudya zina zimapangitsa kuti mpweya ukhale wambiri. Pakapita nthawi, thupi lanu limasintha kuwonjezeka kwa zakudya zamagetsi ndipo mpweya ndi kupuma zimachepa.
Zotsatira:
"Njira Zowonjezera Zakudya Zowonjezera Mphamvu, Zakudya Zamadzimadzi, Fiber, Mafuta, Zakudya Zamchere, Cholesterol, Mapuloteni, ndi Amino Acids." Institute of Medicine National National Academy. September 05, 2002.
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Wadsworth Publishing Co., 2013.